The problem of a sedentary lifestyle, which worries many doctors, forces people who care about their health to look for a way out of this situation. The choice of a specific physical activity that will help improve health and prevent diseases provoked by a lack of physical activity is up to you. Today, the editors of Estet-portal decided to start with tips for novice runners. The first rule of running for beginners is preparation, the first step of which is the choice of running shoes.
Running Shoes: The Right Choice – key to success
Choice of running shoes – an extremely important point that novice runners need to do before stepping on the treadmill. Why? Because there are different types of sports shoes designed for practicing certain sports. It all depends on the load on the legs, the inability to compensate for which can lead to injury.
What should be running shoes?
Please note that sneakers or moccasins are not suitable for runners. Beginning runners should select running shoes based on the following criteria:
1. Availability of depreciation. Cushioning inserts – one of the main components of running shoes, usually located in the heel, toe and other parts of the sole.
2. Sole flexibility. Such a characteristic of running shoes – required condition. Given the nature of the movement of the foot when running, the sole of running shoes must have sufficient flexibility and softness.
3. Wear resistance. High-quality shoes, including running shoes designed for intense loads, should have special rubber inserts on the sole that are resistant to wear and abrasion. These inserts are located in the heel and outer toe of the running shoe.
4. The ability to "breathe". Materials that are poorly breathable, – running shoes are taboo, as are hard materials that come into contact with the foot.
5. Perfect lacing. Perfectionists will be disappointed, but the lacing of running shoes should not be located clearly in the center, but closer to the inside of the foot.
6. Removable insole. Runners should be able to change the insole at any time if they want or need to.
7. Correct weight. The extra weight of the sneaker and, accordingly, the load on the leg for a novice runner (and a professional one) is useless. Therefore, the maximum weight of one running shoe should be 400 grams.
8. Right size. Please note that running shoes should be chosen so that they are more than casual shoes. The distance between the big toe and the toe of the running shoe should be at least 3 mm, as the foot of a person increases somewhat in conditions of intensive use.
9. Sole character. It all depends on what surface you are going to run on. If it is flat asphalt (around the house, in the stadium, etc.), a soft sole will work fine. For more extreme terrain, beginner runners should opt for a stiffer sole with special tread.
10. Individual approach. How to choose running shoes that are right for you? Correct answer: taking into account the anatomical features of the structure of the foot. Pronation, arch height, etc. – also an important factor when choosing a shoe that will protect beginner runners from injury while running.
To determine the structural features of your foot, you need to contact a qualified orthopedist, who will accurately point out the features that you will need to consider when choosing running shoes. Next step – the right choice of a specialized store, whose consultant will help you choose the best option for running shoes especially for you, taking into account the doctor's recommendations and your personal wishes. And of course, running shoes should be comfortable!
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